Quick Keto Meal Prep for Lazy People: 100 Quick and Easy Low Carb Recipes for Beginners and Pros. Save Time and Effectively Lose Weight in 3 Weeks.

By Florence Lynn

There is no doubt the Ketogenic Diet can be quite challenging, especially when you are trying to cook three meals a day after a hectic day. No more! You can now make a week of delicious Keto meals in one hour of Meal prep.

Quick Keto Meal Prep for lazy people provides 100 quick, healthy and delicious Keto recipes with ingredients that are easy to find and take less than 30 minutes to cook. This Cookbook is way beyond a set of Keto recipes, It's a simple, adaptable solution to help maintain your Keto lifestlye no matter how busy you are. 

Here’s what you’ll find in this Cookbook:

• Introduction to the Ketogenic Diet, comprehensive guide for beginners, benefits of the Keto Diet, what to eat on the Keto diet.
•  21 Days Keto Meal Prep, detailed step by step guide,  shopping list using ingredients that are easily found at your local grocery store.
•  The Secret Shortcut method to meal prepping like a pro even if it’s your first time. Strategies, Storage and safety tips.

Save your self the stress of spending 1-2 hours making one meal!





 

• Language: English
• Publisher: Daniel
• Release date: Jul 28, 2020
• ISBN: 9791220259385

Book preview

INTRODUCTION

If you are like me, you most likely can't afford to spend hours in the Kitchen every day. There is no doubt we've all experienced those weeks, the ones where you are so busy to find time to sleep, let alone cook a meal. The ones where you are so engaged with work or other activities that it leaves you wondering how the week ended so fast.

When I started on the Keto lifestyle many years ago, I struggled with properly scheduling my time to maintain the diet until I started Meal Prepping. Trying to stick to this lifestyle is almost impossible without Meal Prepping as it helps you avoid going for last-minute options that aren't keto friendly and unhealthy.

In this Cookbook, I share with you all my secret tips for meal prepping that works every time no matter how busy you are or even if it’s your first time meal prepping. Most professionals don't know these tips.

I can make you one promise: all the recipes in this cookbook will definitely explode your taste buds and leave you wanting for more! The recipes are diverse and simplified for our busy lives, yet delicious.

Cheers to your healthy lifestyle and becoming a Meal prep pro!

THE KETOGENIC DIET

The Keto diet is a low carb diet high on fat and moderate in protein which makes the body switch from using fat to using Carbohydrates and in turn makes the body burn fats effortlessly.  When you eat foods that are high in carbohydrates, your body system is forced into producing glucose; glucose is the easiest molecule for the body to convert and use as energy, so naturally, it's chosen over every other form of energy source.

Since the glucose is used as the primary source of energy, the fats in your body are not being used, instead they are stored, so when you reduce the intake of carbohydrates into your body, the body system is forced to use another source of energy known as ketones with the fat present in the liver. The ketogenic diet forces the body to burn fats rather than carbohydrates.

Ketogenic meals are delicious and rich because there are a lot of ingredients you are allowed to use.  The Keto diet is all you need to live that healthy life without sacrificing on taste.

Benefits of Ketogenic Diet

There are many different benefits with the ketogenic diet, everyone can benefit from ketogenic dieting. Listed below are some of the advantages of ketogenic diet.

Weight Loss

The ketogenic diet basically uses the fats in your body as an energy source so the body does not store any fat as all the fats being consumed are being processed into ketones which are a form of energy. Medically, ketogenic diet has proven more effective in comparison to low fat and high carbohydrate diets.

Control Blood Sugar

Scientifically, the ketogenic diet is more effective in preventing diabetes more than low-calorie diets. If you have Type II diabetes or you’re pre-diabetic then this book is for you.

Increased Energy and Satisfaction

Fats are shown to be more effective molecule to burn as fuel than carbohydrates, since you're providing your body with a healthier and more dependable source of energy, you will feel more energized than when you're on carbohydrates and with fats being naturally more satisfying you end up being less hungry than before.

Fights Against Epilepsy

Ketogenic diets are one of the most used therapies for children (as well as adults) who suffer uncontrollable epilepsies today. Since the early 1990s, ketogenic diet has been a successful form of epilepsy treatment.

Reduced Blood Pressure

Some blood pressure problems are related with excessive weights which makes ketogenic diet beneficiary in reducing blood pressure since ketogenic diet helps in burning body fats.

What to Eat During a Ketogenic Diet

When starting a ketogenic diet, you have to plan ahead of time. Your plan

majorly depends on how soon you want to get into the ketogenic form. The

more you restrain yourself from taking high carbohydrate foods (less than

15g per day), the sooner you start to experience ketosis.

You want to reduce your intake of natural usually from nuts, dairy and

vegetables you also want to reduce your intake of any processed

carbohydrates such as wheat (rice, soda, pasta, bread and cereals), starch

(beans, legumes and potatoes).

Your nutrient intake should be around 70% of fats, 25% of protein, and 5%

of carbohydrate.

Foods to Eat

1. Fats: Coconut oil, saturated fats, high-fat salad dressing and so on.

2. Poultry: Eggs, fish, beef, lamb, meats and so on.

3. Sweeteners: Stevia, erythritol, monk fruit and other low-carb sweeteners.

4. Leafy Greens: Kale, spinach and so on.

5. High fat dairy: Butter, hard cheeses, high fat cream and so on.

6. Nuts and seeds: Walnuts, macadamias, sunflower seeds and so on.

7. Top ground veggies: Broccoli, cauliflower and so on.

8. Avocado and berries: Blackberries, raspberries and other little glycemic

berries.

Foods Not to Eat

1. Fruit: Apples, oranges, bananas and so on.

2. Sugar: Agave and so on.

3. Drinks: Soda and beer.

4. Tubers: Yams, potatoes and so on.

5. Grains: Corn, rice, wheat, cereal and so on.

KETO FLU

When changing to a ketogenic diet, you might feel some light uneasiness within your body such as cramps, nausea, fatigue and headaches. Keto flu is a flu new ketoers experience but